Spring is in the air (although it might not feel like it today brr). Running is a great way to take advantage of the warmer weather while keeping fit and improving energy and stress levels.If you take your running routine outside, remember these 5 simple stretching tips from the OCA to help avoid strains and pains:

1. Upper Calf​Place your hands against a wall, or sturdy object in front of you. Stand feet comfortably apart, toes pointing forward. Put one leg back, keeping your heel flat on the ground. Gently bend the knee of the front leg, so your hips move forward and lean into your hands. Hold this stretch for 30 seconds. You should feel the stretch along the back of the leg and below the knee.

2. Lower CalfKeeping the same position as the upper calf stretch, shift the foot of your back leg forward until your toes are just behind the heel of the front leg. Keep both heels on the ground and lower your hips by bending both knees. Hold this stretch for 30 seconds.You should feel the stretch through the back of the ankle.

3. Front of thighStanding near a sturdy object, place hand on it for balance and use your free hand to grasp your ankle or foot. Keeping your upper body straight, pull that heel up towards your buttock and hold for 30 seconds. Repeat the stretch for the other leg. You should feel the stretch through the front of your leg.​

4. Back of thigh​Place one foot up on a low surface with your toes pointing upward. Place hands on that thigh. Keeping the leg on the ground straight, bend forward from the hips. Keep your lower back flat by bringing your chest towards your knee. Hold this stretch for 30 seconds, and repeat with the other leg.You should feel the stretch along the back of the front leg.

5. Hips/ButtocksFrom the back thigh stretch position, bend your front knee so that the foot is on the edge of the surface. Placing hands on your hips, lean slightly forward over the bent leg. Keep the leg you are standing on straight. Hold this stretch for 30 seconds, and repeat with other leg. You should feel the stretch in the back of the hips and buttocks.

Follow these simple tips for a safe and pain free run. Remember, don’t overstretch and never stretch a cold muscle.

May is here and we are finally getting the sun and warm weather we've been waiting for. A lot of you will be heading out to your garden this weekend. Before you rush outdoors, read these tips from the Ontario Chiropractic Association for gardening without injuries:

STRETCHBefore you start, remember to warm up for 10-15 minutes. Take a walk, even on the spot, gently swinging your arms and lifting your knees.

1. Your sides

extend one arm over your head

bend left from the waist

hold for 15-20 seconds and repeat to the right

2. Your thighs (quadriceps)

Lean against a tree or a wall for support if needed

bend your right knee and grasp your ankle with your left hand

hold for 15-20 seconds and repeat with your left knee.

3. Your hamstrings

while standing, reach your hands to the sky

then, bending at the waist, reach toward your toes

hold for 15-20 seconds

4. Your wrists (3 stretches)

hold one arm out in front of you with the palm down, bend your wrist until the fingers point to the ground, using the opposite hand to hold this position

place your hands in "prayer" position, and press your palms together

keep your arm straight, and keep the arm in the "stop" position. Use the opposite hand to hold this position

5. Your shoulders

let your arms hang loose

roll your shoulder forward then back

6. Your back

in a seated position, bend from the hips, keeping your head down (Remember! You're hinging from the hips, and not the low back - always protect your back)

reach for the ground

LIFT RIGHT

position yourself close to the object you want to lift. stand with your feet shoulder width apart, head up, with your feet and body pointing in the same direction

bend your knees and keep your back straight. Use your leg and arm muscles check the weight and slowly lift the load

keep the load close to your body. Pivot with your feet instead of twisting while carrying the load

bend your knees and slowly lower the load to its intended place

Avoid heavy lifting immediately after bending or kneeling

get help with heavy and awkward loads

REMEMBER!

Alternate: heavy then light then heavy

Change hands: take the strain off by changing the position of your hands

Check your position: change it often. Kneel then stand or simply sit and take a break

Lift right: knees bent, back straight. Load close to body

Rake right: place one leg in front and the other behind to ease the strain on your back. Switch hands and legs

Kneel to plant: use knee pads or kneeling mat

Keep your back straight

Take breaks frequently.

Remember, if your back pain lasts for more than two or three days, see Dr. Eve for an evaluation.

Take the stairs!Some exercise is better than nothing. Studies have shown that accumulating short bouts of exercise can make a difference. For sedentary people, even a few minutes of daily stair climbing - a vigorous but easily accessible form of exercise - can improve cardiovascular health.

In one British study, 22 sedentary university-aged women walked up 199 steps in 2.25 minutes, a “brisk but comfortable” pace which shot their heart rates up to 90 percent of their predicted maximum. They progressed from one ascent per day during the first week to six ascents per day, for a total of 13.5 minutes over the course of a day, during the sixth and seventh weeks. By the end of this modest exercise program, the women were measurably more fit: Heart rate, oxygen uptake and blood lactate levels during climbing were reduced, and their HDL (''good'') cholesterol levels had increased. Happy Friday!Source: Preventive Medicine, 2000; 30, 4, 277-281

When possible, avoid stretches that place your lower back into flexion and rotation (bending and twisting). Discs can be injured from either too vigorous or too prolonged of a stretch in this position.

Happy Friday!

This variation of the hamstring stretch puts your lower back into flexion and rotation, increasing your risk of injury.

This standing variation of the hamstring stretch is safer for your back - the chest is up and the natural curve in your lower back (lordosis) is maintained.

1. Lie on your back on the floor with your palms facing down. Bend your hips and knees 90 degrees. Tip:Gently exhale and engage your abs/core muscles to support the spine.

2. Raise your hips off the mat and roll your spine up off the mat, and hold. Tip: Round your back by rolling your hips and pelvis toward your chest, instead of simply raising your legs. This will help isolate the abs, instead of working your hip flexors.

Image: Beth Bischoff

3. With control, return to the starting position by lowering your spine and hips. Tip: Do not stress your lower back. You should feel the burn in your lower abs, not your lower back.

There exists some controversy over how long a stretch should be held. A good common ground seems to be about 20 seconds. If you're under 40, hold your stretches for 15-30 seconds. If you're over 40, hold them for 30-60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer. Children, and people whose bones are still growing, do not need to hold a passive stretch this long. Holding the stretch for about 7-10 seconds should be sufficient for this younger group of people.

Use a chair or bench to squat with perfect form. Stand in front of a chair or a bench when you squat. Lower yourself as if you were sitting down. When your butt touches the bench, push yourself back up. Try it with a light bar or a broomstick first.